Wednesday, Jan 15
Workout of the Day
Warm up #77
(Other / Text)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
The MIA Bar Complex
()
3 Hang Cleans. #105/#85. (same for full set)
3 Front Squats
3 Shoulder to overhead
2 Hang Cleans. #135/#95
2 Front Squats
2 Shoulder to overhead
1 Hang clean. #155/#105
1 Front squat
1 shoulder to overhead
3 Front Squats
3 Shoulder to overhead
2 Hang Cleans. #135/#95
2 Front Squats
2 Shoulder to overhead
1 Hang clean. #155/#105
1 Front squat
1 shoulder to overhead
AMRAP 20: DUs, Lunges & Bear Crawl
(Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:
- 50 double-unders
- 100-ft. walking lunge
- 100-ft. bear crawl
- 50 double-unders
- 100-ft. walking lunge
- 100-ft. bear crawl
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Thursday, Jan 16
Workout of the Day
WARM UP 5
(Rounds + Reps)
TABATA 3 ROUNDS
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
Back Squat 10-8-6-4-2
(Load)
Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
65-70%
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
65-70%
Metcon
()
30-20-10 reps for time of:
Echo bike calories
Pull-ups
Echo bike calories
Pull-ups
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Friday, Jan 17
Workout of the Day
WARM UP 4
(Rounds + Reps)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
Gymnastics Practice & Stretching
(Other / Text)
scales practice-
* 3 minutes of Pull up practice/ chest to bar/ kipping/ butterfly
- 3 minutes of L-sit practice
- 3 minutes of handstand practice (inversion)
- 3 minutes of plank practice
* 3 minutes of Pull up practice/ chest to bar/ kipping/ butterfly
- 3 minutes of L-sit practice
- 3 minutes of handstand practice (inversion)
- 3 minutes of plank practice
AMRAP 15: Run, Farmers Carry, Dumbbell Front Squats
(Rounds + Reps)
Complete as many rounds as possible in 15 minutes of:
- 200-m run
- 100-m farmers carry
- 20 dumbbell front squats
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
- 200-m run
- 100-m farmers carry
- 20 dumbbell front squats
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Saturday, Jan 18
Workout of the Day
ANDY
()
For time, wearing a 20-lb. vest:
-25 thrusters, 115 lb.
-50 box jumps, 24 in.
-75 deadlifts, 115 lb.
-1.5-mile run
-75 deadlifts, 115 lb.
-50 box jumps, 24 in.
-25 thrusters, 115 lb.
-25 thrusters, 115 lb.
-50 box jumps, 24 in.
-75 deadlifts, 115 lb.
-1.5-mile run
-75 deadlifts, 115 lb.
-50 box jumps, 24 in.
-25 thrusters, 115 lb.
